Squats, lunges and legs

Split squat

Muscles worked: Quads · glutes · balance

How to do it

Set up. Take a stable split stance with both feet on the floor. Keep your feet separated sideways as well as front to back.
Move. Bend both knees to lower within your comfortable range. Keep the front foot planted; do not step forwards between repetitions.
Finish. Push through the front foot to rise, leaving both feet in the same places. Finish the set and change sides.

Form cues

Take a long step so one foot is in front and one behind, both pointing forward and hip-width apart.
Stay on the ball of your back foot.
Lower straight down until your back knee is just above the floor.
Keep your weight over the front foot and your chest tall.
Push through the front foot to stand up. Your feet stay put between reps.

Muscles worked

The quads and glutes of your front leg do most of the work, with your inner thighs and hamstrings helping and your trunk keeping you balanced.

Split squat or lunge

In a split squat your feet stay where they are for the whole set. In a lunge you step forwards or backwards on every rep, which adds a balance challenge. The split squat is the easier one to learn, so start there and move on to a reverse lunge once it feels steady.

Easier and harder versions

Easier

Hold a wall or chair for balance.
Lower only part of the way down.

Harder

Hold a dumbbell in each hand.
Take three seconds to lower.
Raise your back foot on a bench. That’s the Bulgarian split squat.

Common mistakes

Feet on a tightrope, one directly behind the other, which makes balance hard.
A stance so short that your front heel lifts.
Front knee caving in.
Leaning far forward and pushing off the back leg.

Where it appears in the member plans

Beginner Reset uses 3 sets of 8 on each leg, holding a support if you need to. Both 12-Week Home Plans use it, as do the Run/Walk Starter Week, Cycling Fitness and Walking & Hiking. In Sports Fitness it’s the easier swap for the Bulgarian split squat.

Split squat questions

Split squat or Bulgarian split squat?

Start with the split squat. The Bulgarian version puts your back foot on a bench, which makes it harder.

What muscles do split squats work?

Mainly the quads and glutes of the front leg, with the inner thighs and hamstrings helping.

How many split squats should I do?

Two or three sets of 8 to 10 on each leg is a sensible start. Add weight or slow the lowering once that feels easy.

Try FitFitCity free for a week

Split squats are a staple of our home and gym plans. Try them free for a week.

Start with a free week of full member access: training plans, the workout log, the food diary and 225 recipes. No card needed.

After that, membership is £79 a year, or £9.99 a month on a 12-month minimum.

Start my free week See what’s inside